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Beans and Blood Sugar Control

Beans and Blood Sugar Control

When it comes to the best foods for Diabetes prevention, beans are always on the top of the list. That's why you need to eat beans many times a week. It's no secret why beans are so great – it’s all about beans and blood sugar control! Find out how you can get beans working for you and your blood sugar today.


So, what's the deal with beans?

Well, 3 things actually!

Beans are very high in (1) fiber, (2) protein and (3) nutrients.

Put all those together and you've got a super food!

It's no secret that high-fiber foods like beans are terrific for blood sugar control...but the benefits don’t stop there.

Beans and Blood Sugar: The Research

Beans and Scientific Research

Researchers have been very busy figuring out all the cool health benefits of beans including how beans affect your blood sugar control.

Here are the highlights about all the health benefits of Beans:

  • Eating Beans will lower your blood sugar. Eat 3/4 to 1 cup per meal to see this effect.
  • Eating at least 5 cups of beans a week improves your overall blood sugar control.
  • Eating beans reduces your risk of heart disease.
  • Eating beans lowers high blood pressure.
  • Eating beans reduces blood fat issues (lipids, cholesterol). Eat at least 2/3 a cup per day to get this benefit.
  • Eating beans helps to keep you at your healthy body weight (bean help with weight loss too!).
  • Eating beans with rice slows down the digestion of the rice (this means you should eat rice with beans, rather than rice alone).

Wow! All this research sounds wonderful for Prediabetes and Insulin Resistance.

I especially think the research about Beans and Blood Sugar control is great news for you ladies, too!

The Most Common Types of Dry Beans

Just to make sure we understand each other when I'm talking about beans, I mean DRY beans, NOT green beans. 

You can eat lots of green beans if you want, but the kind of beans we're talking about in this blog post (Beans and Blood Sugar Control) are DRY beans.

Dry beans mean the beans were dried on the vine, picked, and then canned or cooked by you!

Green Beans
Eat Dry Beans

When you start eating dry beans it can be overwhelming.

Why? Because there are dozens of types of dry beans!

If you buy canned beans, you'll be limited to just a few types.

If you cook them yourself, you can buy many types of dry beans, soak them, and make all sorts of wonderful meals.

Common Types Of Dry Beans

Chick Peas

Garbanzo Beans (Chick Peas)

Pinto Bean

Pinto Beans

White Beans

White Beans

Black Bean

Black Beans

Kidney Beans

Kidney Beans

Low Carb and Beans

A lot of ladies won't eat dry beans because they think they have too many carbs.

Why? Because some keto, or low carb person, or Dr. Google, or Nurse Facebook told then to be scared of carbohydrates and instead eat tons and tons of fat.

This keto/low carb thinking is total rubbish and NOT true! (it's a myth, sort of like the Loch ness Monster!

The reality is that dry beans provide a totally healthy and safe amount of carbs. 

To learn how many carbs you should eat per day, check out my blog post:

Do I Need to Count Carbs?

Now I know you're smart and won’t make buy into this terrible low carb myth and MISS OUT on all the health benefits of beans!

You DON'T need to avoid dry beans...and all the evidence above says you SHOULD get dry beans working on your health for you.

Ladies, you need to know...
eating a very low carb diet won't make your Prediabetes go away and your Prediabetes will likely even get worse!

Ready to admit rapid weight loss and fad diets don't work?

Our Healthy U Group offers a sustainable lifestyle you can stick to for life...

So, back to Beans and Blood Sugar Control

How Many Carbs Are in Beans?

In the table further below, I've gathered up the most common kinds of beans along with their Net Carbs, fiber and protein (in one cup of cooked beans).

As you'll see, ALL these beans are totally okay to eat!

(And remember, beans help to lower blood glucose, so you want to eat beans often, preferably everyday!)

You'll also see beans are packed with protein...this is great news for you because it means you can eat beans INSTEAD of meat!

Now, you don’t have to give up meat totally. You can learn more about what's a reasonable amount of meat per day here.


You need to know all meat has saturated fat and cholesterol, which is a HUGE risk for heart disease, diabetes, stroke and MANY other chronic diseases including some cancers. Meat also has NO fiber.

You need fiber for healthy blood sugar control and to feed all those gut microbes that will help you to be sensitive to insulin!

So, when it comes to blood sugar control, beans are definitely a much better choice than meat.

Just below you'll see that table I mentioned a moment ago.

You can click on this interactive table to sort its contents alphabetically, by carbs, by fiber, by net carbs or by protein.

Just click on the arrows to sort the contents. Pretty cool, eh?

(Ok, now I've given it away...I'm Canadian, thus the frequent use of the word 'eh' !!!)

Oh, and if you're on a mobile phone and can't see all the columns in the table, just swipe right or left to see the rest of the table.


1 cup cooked

Total Carbs

grams (g)


grams (g)

Net Carbs

grams (g)


grams (g)

Chick Peas, Garbanzo





Black, Turtle





Black Eyed Peas, Cowpeas















Edamame (green soybeans)










Black, Urid Daal, Black Gram





Cranberry, Borlotti, Romano





Fava, Broad










Lupin, Lupini





Mung, Moong





Navy, Haricot, Boston, White





Did You Know Beans Are High in Protein & Fat-free?

MEAT = high protein, saturated fat and cholesterol. No fiber. 

BEANS = high protein, high fiber and complex carbohydrates.

Use beans to replace meat in at least some of your meals.
I know you can do it!

How to Start Eating Beans

When you start out eating beans, introduce them into your diet SLOWLY.

Why? Because you need to get used to the fiber!

Add 1/2 cup of beans every other day and work up to at least 1 cup of beans per day.

If you start out slow, your body will get used to the fiber and you'll be less likely to experience intestinal gas.

The easiest way to overcome gas from fibery foods is to chew your food slowly and properly (20 times) and DRINK MORE WATER with your meals.

After all, you don't want to scare away your friends!

Farting Passing Gas

Did you know everyone farts about 20 times a day whether they eat beans or not?
All healthy diets produce intestinal gas – it's normal!


If you're suddenly stinking up the room, take a digestive enzyme to help your body adjust. 

Canned Beans Vs Cooking Beans Yourself

When you're just starting out with dry beans, canned beans are fine to eat.

Just make sure you pour off the water to avoid getting too much salt.

Once you're a pro at eating beans (or even just a little experienced), you'll likely want to start cooking the beans yourself.

Don't worry!

It's easy to cook beans and you can cook them on the stove, in a slow cooker, or in an Instant Pot.

I cook my dry beans in my Instant Pot because I'm super busy with a job, a teenager, a husband, walking at least 10,000 steps a day, community stuff, and of course a never-ending pile of laundry!

I can't begin to explain how much my Instant Pot is a lifesaver for me in general.

And my Instant Pot makes great dry beans too!

In just a few minutes, I have cooked beans all ready to make into hummus, soup, chili, or to have a supply of cooked beans to toss in a salad!

I also freeze my cooked beans too, so I have beans for later.

Learn more about cooking beans yourself here: How to Cook Beans for Diabetics

To get an Instant Pot to cook beans, click on the image below:

Instant Pot

Beans and Blood Sugar Control Recap

So, now you know all about Beans and Blood Sugar Control.

We also talked about the most common types of beans, canned vs cooking beans yourself, how many carbs are in beans, and how to get started adding beans to your diet.

All good stuff to help you reverse your Prediabetes and Insulin Resistance!

Need More Food Help?

Want more help with meals, salads and snacks so you can reverse your Prediabetes, Insulin Resistance OR even Type 2 Diabetes?

(yes, it's totally possible to eat yummy, healthy food AND reverse your blood sugar problems!)

About the Author Joan Pasay

As a Nutrition & Lifestyle Therapist I felt compelled to start Power In The Group. Why? To guide and support women like you with Prediabetes or Insulin Resistance so you can regain and nourish your health...without all the confusion. Together we can enjoy the richest quality of life for ourselves, with our families, and within our society...wanna come along?

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